{"id":8405,"date":"2022-04-25T16:38:12","date_gmt":"2022-04-25T16:38:12","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8405"},"modified":"2023-12-28T11:38:18","modified_gmt":"2023-12-28T11:38:18","slug":"metcon-workout-list-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/metcon-workout-list-with-pdf","title":{"rendered":"30 Best Metcon Workout List with Free PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for the best exercises to include in a MetCon training program, I can help you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the ultimate list of Metcon Workouts that includes the thirty best WODs (Workout of the day). <\/p>\n\n\n\n<p>These workouts will help you design the best workout program to <a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13462\" rel=\"noreferrer noopener\"><strong>develop your strength<\/strong><\/a>, endurance, power, and lean mass and can also <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\"><strong>promote fat loss<\/strong><\/a>.<\/p>\n\n\n\n<p><strong>Here&#8217;s a Quick Metcon Workout List (Below You&#8217;ll See in Detail):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>The Super Five<\/li>\n\n\n\n<li>DT<\/li>\n\n\n\n<li>The Big Three<\/li>\n\n\n\n<li>The Incredible Hulk<\/li>\n\n\n\n<li>The Cia Seven<\/li>\n\n\n\n<li>The Hansen<\/li>\n\n\n\n<li>The Hammer<\/li>\n\n\n\n<li>Loredo<\/li>\n\n\n\n<li>The Danny<\/li>\n\n\n\n<li>Havana<\/li>\n\n\n\n<li>The Captain America<\/li>\n\n\n\n<li>The Iron Man<\/li>\n\n\n\n<li>The Hulk<\/li>\n\n\n\n<li>Thor<\/li>\n\n\n\n<li>Black Widow<\/li>\n\n\n\n<li>Clint<\/li>\n\n\n\n<li>Spiderman<\/li>\n\n\n\n<li>Ant-Man<\/li>\n\n\n\n<li>Black Panther<\/li>\n\n\n\n<li>Doctor Strange<\/li>\n\n\n\n<li>Hammerett (Hammer+Garrett )<\/li>\n\n\n\n<li>Bradshaw + Core<\/li>\n\n\n\n<li>Fat Amy<\/li>\n\n\n\n<li>Cooper<\/li>\n\n\n\n<li>Ellen<\/li>\n\n\n\n<li>McGhee<\/li>\n\n\n\n<li>Jack<\/li>\n\n\n\n<li>Batman<\/li>\n\n\n\n<li>Superman<\/li>\n\n\n\n<li>Joker<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a MetCon Workout?<\/strong><\/h2>\n\n\n\n<p>MetCon is the short form of Metabolic Conditioning, which includes various strength and cardio exercises.<\/p>\n\n\n\n<p>Let&#8217;s understand the Metcon workout with some specific points:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First, the Metcon exercises are performed in a circuit at a moderate to fast intensity.<\/li>\n\n\n\n<li>It combines both&nbsp;aerobic and anaerobic exercises.<\/li>\n\n\n\n<li>It helps increase metabolic demand and increase energy usage.<\/li>\n\n\n\n<li>MetCon workouts torch plenty of calories in a short time, help reduce calorie intake, and elevate fat loss.<\/li>\n\n\n\n<li>Metabolic conditioning exercises help level up athletic fitness and body composition.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Should Do Metcon Exercises?<\/strong><\/h2>\n\n\n\n<p>Anyone who wants to enhance their strength, endurance, fitness level, and physical appearance can try MetCon training.<\/p>\n\n\n\n<p>However, you should avoid it if you have any medical condition, such as cardiovascular disease or any kind of injury.<\/p>\n\n\n\n<p>MetCon workouts are also not suitable for bodybuilders who want to get bigger and wider.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 Best MetCon Workouts for Strength, Endurance, &amp; Fat Loss<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/MetCon-exercises.jpg\" alt=\"MetCon exercises\" class=\"wp-image-21714\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/MetCon-exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/MetCon-exercises-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/MetCon-exercises-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>1. The Super Five<\/strong><\/h4>\n\n\n\n<p>As many rounds as possible (AMRAP) in 20-minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Pushups<\/li>\n\n\n\n<li>50 Air Squats<\/li>\n\n\n\n<li>10 Barbell Hang Clean<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss#15_Dumbbell_Man_Maker\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss#15_Dumbbell_Man_Maker\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dumbbell Man Maker<\/strong><\/a><\/li>\n\n\n\n<li>20 Crunches<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>2. DT<\/strong><\/h4>\n\n\n\n<p>5 Rounds for Time (Time Cap: 10 minutes)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Deadlifts<\/li>\n\n\n\n<li>9 <a href=\"https:\/\/www.youtube.com\/watch?v=3jp_HnTghuY\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=3jp_HnTghuY\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hang Power Cleans<\/strong><\/a><\/li>\n\n\n\n<li>6 Push Jerks<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>3. The Big Three<\/strong><\/h4>\n\n\n\n<p>5 Rounds for Time (Time Cap: 30 minutes) <\/p>\n\n\n\n<p>Lift at 80 percent of your maximum heart rate (MHR).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Deadlift<\/li>\n\n\n\n<li>10 Bench Press<\/li>\n\n\n\n<li>10 Squat<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>4. The Incredible Hulk<\/strong><\/h4>\n\n\n\n<p>Time Cap: 20 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Deadlifts with 75-115 lbs<\/li>\n\n\n\n<li>5 Hang Power Cleans with 75-115 lbs<\/li>\n\n\n\n<li>5 Front Squats with 75-115 lbs<\/li>\n\n\n\n<li>5 <a href=\"https:\/\/thefitnessphantom.com\/barbell-compound-exercises#7_Barbell_Push_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-compound-exercises#7_Barbell_Push_Press\" rel=\"noreferrer noopener\">Barbell Push Press<\/a> with 75-115 lbs<\/li>\n\n\n\n<li>5 Back Squat with 75-115 lbs<\/li>\n<\/ul>\n\n\n\n<p><strong>*Reduce the weight if they\u2019re too heavy.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>5. The Cia Seven<\/strong><\/h4>\n\n\n\n<p>Perform seven rounds for the time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 Handstand Push-Ups<\/li>\n\n\n\n<li>7 Thrusters<\/li>\n\n\n\n<li>7 <a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#9_Hanging_Knee_To_Elbow\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knees-to-Elbows<\/a><\/li>\n\n\n\n<li>7 Deadlifts<\/li>\n\n\n\n<li>7 Burpees<\/li>\n\n\n\n<li>7 <a href=\"https:\/\/www.youtube.com\/watch?v=mKDIuUbH94Q\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Swings<\/a><\/li>\n\n\n\n<li>7 Pull-Ups<\/li>\n\n\n\n<li>Do it as fast as possible.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>6. The Hansen<\/strong><\/h4>\n\n\n\n<p>Complete five rounds for the time being:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Kettlebell Swing<\/li>\n\n\n\n<li>30 Burpees<\/li>\n\n\n\n<li>30 Sit-ups<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>7. The Hammer<\/strong><\/h4>\n\n\n\n<p>Complete five rounds as fast as possible:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 <a href=\"https:\/\/www.youtube.com\/watch?v=KwYJTpQ_x5A\" target=\"_blank\" rel=\"noreferrer noopener\">Power Clean<\/a> (85\/135 pounds)<\/li>\n\n\n\n<li>10 Front squat (85\/135 pounds)<\/li>\n\n\n\n<li>5 Push Jerk (85\/135 pounds)<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>8. Loredo<\/strong><\/h4>\n\n\n\n<p>Perform six rounds for the time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>24 Squats<\/li>\n\n\n\n<li>24 Push-ups<\/li>\n\n\n\n<li>24 Walking Lunge steps<\/li>\n\n\n\n<li>400 meters Run<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>9. The Danny<\/strong><\/h4>\n\n\n\n<p>AMRAP in 20 minute<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Box Jump (20-24 inches)<\/li>\n\n\n\n<li>20 Push Press (115 pounds)<\/li>\n\n\n\n<li>30 Pull-ups<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>10. Havana<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in 25 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150 Double-Unders<\/li>\n\n\n\n<li>50 Push-Ups<\/li>\n\n\n\n<li>15 Power Cleans with 125-185 lbs<\/li>\n<\/ul>\n\n\n\n<p>Let&#8217;s name the WOD on the Avengers character to make your workout more fun.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>11. The Captain America<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Box Jumps<\/li>\n\n\n\n<li>10 Kettlebell Swings<\/li>\n\n\n\n<li>10 Dumbbell Man Maker<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/barbell-compound-exercises#13_Barbell_Squat_Jerk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-compound-exercises#13_Barbell_Squat_Jerk\" rel=\"noreferrer noopener\"><strong>Barbell Squat Jerk<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>12. The Iron Man<\/strong><\/h4>\n\n\n\n<p>AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Burpees<\/li>\n\n\n\n<li>6 Barbell Clean and Press<\/li>\n\n\n\n<li>20-sec Mountain Climbers<\/li>\n\n\n\n<li>7 Barbell Power Snatch<\/li>\n\n\n\n<li>8 Dumbbell Step-up<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>13. The Hulk<\/strong><\/h4>\n\n\n\n<p>AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Split Jump Squat<\/li>\n\n\n\n<li>10 The Thruster<\/li>\n\n\n\n<li>5 Dumbbell Man Maker<\/li>\n\n\n\n<li>&nbsp;10 Crunches<\/li>\n\n\n\n<li>10 Power Clean and Split Jerk (5\/side)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>14. Thor<\/strong><\/h4>\n\n\n\n<p>Perform AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Squat Jump<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\"><strong>The Zercher<\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\" rel=\"noreferrer noopener\"><strong> <\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\"><strong>Squat<\/strong><\/a><\/li>\n\n\n\n<li>15 Sit-ups<\/li>\n\n\n\n<li>10 Barbell Power Snatch<\/li>\n\n\n\n<li>10 Dumbbell Thrusters<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>15. Black Widow<\/strong><\/h4>\n\n\n\n<p>EMOM for 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Pull-Ups<\/li>\n\n\n\n<li>10 Push-Ups<\/li>\n\n\n\n<li>15 Air Squats<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>16. Clint<\/strong><\/h4>\n\n\n\n<p>Complete AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Back Squats<\/li>\n\n\n\n<li>10 Situps<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>150 Double-Unders<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>17. Spiderman<\/strong><\/h4>\n\n\n\n<p>Perform AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Double-unders<\/li>\n\n\n\n<li>10 Dumbbell snatches<\/li>\n\n\n\n<li>10 Pullups<\/li>\n\n\n\n<li>10 Barbell Hang Clean<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>18. Ant-Man<\/strong><\/h4>\n\n\n\n<p>AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Box Jumps<\/li>\n\n\n\n<li>5 Clean and Jerks<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Pullups<\/li>\n\n\n\n<li>10 Barbell Front Squat<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>19. Black Panther<\/strong><\/h4>\n\n\n\n<p>Perform AMRAP in 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Barbell Thruster<\/li>\n\n\n\n<li>10 Pull-ups<\/li>\n\n\n\n<li>5 Deadlift<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>20. Doctor Strange<\/strong><\/h4>\n\n\n\n<p>Complete as many rounds as possible in 30 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Box Jump<\/li>\n\n\n\n<li>10 Push Press<\/li>\n\n\n\n<li>10 Pull-ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Kettlebell Swings<\/li>\n<\/ul>\n\n\n\n<p>Here are some more WODs to include in this list of Metcon Workouts. Each word will have one exercise for every muscle group that will help you strengthen your total body while improving metabolic conditioning.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>21. Hammerett<\/strong><\/h4>\n\n\n\n<p>Complete all exercises as fast as possible.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Power clean (95\/135 pounds)<\/li>\n\n\n\n<li>10 Front squat (95\/135 pounds)<\/li>\n\n\n\n<li>5 Jerk (95\/135 pounds)<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n\n\n\n<li>75 Squats<\/li>\n\n\n\n<li>25 <a href=\"https:\/\/thefitnessphantom.com\/gymnastic-ring-exercises-with-pdf#1_Ring_Push_Ups\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/gymnastic-ring-exercises-with-pdf#1_Ring_Push_Ups\" rel=\"noreferrer noopener\"><strong>Ring Push-ups<\/strong><\/a><\/li>\n\n\n\n<li>25 L Pull-Ups<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>22. Bradshaw + Core<\/strong><\/h4>\n\n\n\n<p>Do as many rounds as possible in 30 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 Handstand push-ups<\/li>\n\n\n\n<li>6 Deadlift <\/li>\n\n\n\n<li>12 Pull-ups<\/li>\n\n\n\n<li>24 Double-unders<\/li>\n\n\n\n<li>10 Hanging Leg Raises<\/li>\n\n\n\n<li>20 Situps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>23. Fat Amy<\/strong><\/h4>\n\n\n\n<p>Perform each exercise as quickly as possible.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Air Squats<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>40 Sit-Ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>30 Lunges<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>20 Kettlebell Swings<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>10 meter Bear Crawl<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>30 Lunges<\/li>\n\n\n\n<li>40 Sit-Ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>50 Air Squats<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>24. Cooper<\/strong><\/h4>\n\n\n\n<p>Complete ten rounds<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Air Squats<\/li>\n\n\n\n<li>10 Push-Ups<\/li>\n\n\n\n<li>10 Sit-Ups<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>25. Ellen<\/strong><\/h4>\n\n\n\n<p>Perform three rounds:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Burpees<\/li>\n\n\n\n<li>21 Alternating Dumbbell Snatches with 50 lbs<\/li>\n\n\n\n<li>12 Dumbbell Thrusters 35 lbs<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\">26. <strong>McGhee<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Deadlifts with 275 lbs<\/li>\n\n\n\n<li>13 Push-ups<\/li>\n\n\n\n<li>9 Box jumps<\/li>\n\n\n\n<li>Duration: 30 minutes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>27. Jack<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in 20 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Push Presses with 85-115 lbs<\/li>\n\n\n\n<li>10 Kettlebell Swings<\/li>\n\n\n\n<li>10 Box Jumps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>28. Batman<\/strong><\/h4>\n\n\n\n<p>For the time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 push-ups<\/li>\n\n\n\n<li>100 Air Squats<\/li>\n\n\n\n<li>5 Deadlift<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n\n\n\n<li>5 Bench Press<\/li>\n\n\n\n<li>30 Box Jump<\/li>\n\n\n\n<li>15 Power Cleans<\/li>\n\n\n\n<li>30 sit-ups<\/li>\n\n\n\n<li>10 Overhead Press<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>29. Superman<\/strong><\/h4>\n\n\n\n<p>For the time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150 Double-Unders<\/li>\n\n\n\n<li>10 Kettlebell Swings<\/li>\n\n\n\n<li>10 Dumbbell Man Maker<\/li>\n\n\n\n<li>10 Barbell Squat Jerk<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n\n\n\n<li>6 Deadlift<\/li>\n\n\n\n<li>30 Box Jump<\/li>\n\n\n\n<li>10 Knees-to-Elbows Pull Bar Crunches<\/li>\n\n\n\n<li>30 Push-ups<\/li>\n\n\n\n<li>1-min Mountain Climbers<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>30. Joker<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Pushups<\/li>\n\n\n\n<li>10 Hang Power Cleans<\/li>\n\n\n\n<li>10 Zercher Squat<\/li>\n\n\n\n<li>10 Bench Press<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n\n\n\n<li>10 Barbell Thrusters<\/li>\n\n\n\n<li>30 Crunches<\/li>\n\n\n\n<li>20 Squat Jump<\/li>\n\n\n\n<li>5 Clean and Jerks<\/li>\n\n\n\n<li>60-sec Mountain Climbers<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 Days Best Metcon Workout Plan<\/strong><\/h2>\n\n\n\n<p><strong>Summary<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frequency: 4 days a week<\/li>\n\n\n\n<li>Duration: 30-45 minutes<\/li>\n\n\n\n<li>Goal: Improve Strength, Metabolism, Speed, and Overall Fitness<\/li>\n\n\n\n<li>Equipment Needed: Barbells, Dumbbells, Kettlebells, Box<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; <strong>The Super Five<\/strong><\/li>\n\n\n\n<li>Day 2 &#8211;  <strong><strong>Hammerett<\/strong><\/strong><\/li>\n\n\n\n<li>Day 3 &#8211; Rest<\/li>\n\n\n\n<li>Day 4 &#8211; <strong>The Cia Seven<\/strong><\/li>\n\n\n\n<li>Day 5 &#8211; <strong>The Big Three<\/strong><\/li>\n\n\n\n<li>Day 6 &#8211; Rest<\/li>\n\n\n\n<li>Day 7 &#8211; Rest<\/li>\n\n\n\n<li>Day 8 &#8211; <strong>The Hansen<\/strong><\/li>\n\n\n\n<li>Day 9 &#8211; <strong>The Incredible Hulk<\/strong><\/li>\n\n\n\n<li>Day 10 &#8211; Rest<\/li>\n\n\n\n<li>Day 11 &#8211; <strong><strong>The Hammer<\/strong><\/strong><\/li>\n\n\n\n<li>Day 12 &#8211; <strong>Loredo<\/strong><\/li>\n\n\n\n<li>Day 13 &#8211; Rest<\/li>\n\n\n\n<li>Day 14 &#8211; Rest<\/li>\n\n\n\n<li>Day 15 &#8211; <strong>The Captain America<\/strong><\/li>\n\n\n\n<li>Day 16 &#8211;  <strong><strong>Iron Man<\/strong><\/strong><\/li>\n\n\n\n<li>Day 17 &#8211; <strong>Rest<\/strong><\/li>\n\n\n\n<li>Day 18 &#8211; <strong>Hulk<\/strong><\/li>\n\n\n\n<li>Day 19 &#8211;  <strong>Thor<\/strong><\/li>\n\n\n\n<li>Day 20 &#8211; OFF<\/li>\n\n\n\n<li>Day 21 &#8211; OFF<\/li>\n\n\n\n<li>Day 22 &#8211; <strong>Black Panther<\/strong><\/li>\n\n\n\n<li>Day 23 &#8211; <strong>Doctor Strange<\/strong><\/li>\n\n\n\n<li>Day 24 &#8211; OFF<\/li>\n\n\n\n<li>Day 25 &#8211; <strong>Ant-Man<\/strong><\/li>\n\n\n\n<li>Day 26 &#8211; <strong>Spiderman<\/strong><\/li>\n\n\n\n<li>Day 27 &#8211; OFF<\/li>\n\n\n\n<li>Day 28 &#8211; OFF<\/li>\n\n\n\n<li>Day 29 &#8211; <strong>Black Widow<\/strong><\/li>\n\n\n\n<li>Day 30 &#8211; <strong>Clint<\/strong><\/li>\n<\/ul>\n\n\n\n<p>You can replace some of the WODs with your choice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Often Should You Do MetCon Exercises?<\/strong><\/h2>\n\n\n\n<p>Depending on your fitness level, you can do Metcon training two to four times a week. If you are a beginner, start with two days a week, and once you scale up your fitness level, you can increase the frequency to three to five times a week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Metcon Workout List PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-24bb962c-a3fd-4942-94ba-48cd9abc5256\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/BEST-METCON-WODS.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">BEST-METCON-WODS<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/BEST-METCON-WODS.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-24bb962c-a3fd-4942-94ba-48cd9abc5256\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for the best exercises to include in a MetCon training program, I can help you. In this article, I&#8217;ve shared the ultimate list of Metcon Workouts that includes the thirty best WODs (Workout of the day). These workouts will help you design the best workout program to develop your strength, endurance, power, &#8230; <a title=\"30 Best Metcon Workout List with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/metcon-workout-list-with-pdf\" aria-label=\"Read more about 30 Best Metcon Workout List with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21713,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[392],"tags":[177],"class_list":["post-8405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-list","tag-metabolic-conditioning"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=8405"}],"version-history":[{"count":7,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8405\/revisions"}],"predecessor-version":[{"id":21715,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8405\/revisions\/21715"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21713"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=8405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=8405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=8405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}